Crowd Pleasers

  • QIC: Mayhem & Burgundy
  • When: 01/21/2015
  • Pax: Bogie, Tinker Toy, Padre, Posh, Mailman, Catfish, Schrute (FNG)
  • Posted In: Uncategorized

9 PAX posted for a mid-week refresh on pain and purpose. Quite a few extra-painful crowd pleasers mixed in, based on the mumble chatter.

The Thang:

Running Warmup: Butt Kickers, High Knees, Toe Taps (Kim Jong-Uns), Back Peddle, Mosey to COP

COP: SSH (20), Monkey Humpers (20), Mountain Climbers (20), Super Man (10 count), Paratrooper (10 Count), Hello Dolly (20), LBC (20)

Line up on grass field
Burpee Broad Jump across the field (length of the church ~ 50 yards)
SSH until 6 arrives
Burpee Broad Jump Back
#Crowd Pleaser

Corner To Corner
Alternating Sprint & Squat/Plank to all 4 corners
Rinse and Repeat

HAND OFF to Burgundy
Caterpillar walk & push-up (Crowd Pleaser) to island
High Knees to island
Caterpillar walk & push-up to island
Run around the church
Kim Jong-Uns
Butt Kickers
Kim Jong-Uns

Sundial push-up (Crowd Pleaser)

Ab Lab

COT: Prayers for families of those passed away too soon. And a question for all the PAX to answer. Is there something more than life on the big ball, and if so, what is it? And what are you going to do about it?

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It’s Official – Daniel Island Is Going Live 3/7/2015!

  • QIC: Chicken Wing
  • When: 03/07/2015
  • Pax: Calling On All PAX in the Charleston, Summerville, and beyond to come out and support F3's expansion into Daniel Island.
  • Posted In: Uncategorized

As the Starfish model expands into 2015, F3 is planting a Shovel Flag on Daniel Island, SC. It is on tap to be one of the best Area of Operations (AOs). We will be starting the first workout Saturday, March 7th at 0700. The AO will be located at Governor’s Park, off of exit 24 from 526, with a current working name of “The Proving Ground”, you will leave this workout feeling both challenged and accomplished! Governor’s Park has plenty of parking, and this AO has a diverse set of obstacles and space for the Qs to get creative. Be sure to bring your friends, co-workers, and neighbors, and continue to spread the word. Interested? Send your name, email, and cell phone number to f3charleston@gmail.com and we will add you to the distribution list to keep you informed of our latest news.

About F3. F3 is a series of boot-camp style workouts that began in Charlotte, N.C., in 2011.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. All F3 workouts operate under a set of five core principles.
F3 workouts are always: free of charge; open to all men over age 17; held outdoors, usually in the early mornings, rain or shine, heat or cold; led by men who participate in the workout in a rotating fashion, with no training or certification necessary; and end with a Circle of Trust.

To learn more about F3 visit http://f3nation.com/ or view the video from our F3 Columbia brothers located at http://youtu.be/dWj2LW9Nl3E.

  • The F3 website is www.F3Nation.com. On the website, you can find schedules, articles, and “backblasts” — summaries of each workout. Click on the “Where is F3” tab at the top of the home page and under “Nomads” click on “All Nomad Backblasts.” Also, the “Lexicon” link in the black section at the very bottom is helpful in deciphering terminology you might have heard this morning. The backblast from your first workout will be posted soon, if not already.
  • Twitter is the “official” communication tool of F3 Nation. You can follow F3 on Twitter: @F3Charleston and @F3Nation. It is highly recommended that you follow the Twitter feed for any last minute information (as well as entertaining banter).

Daniel Island is prime pickings for all of the Sad Clowns who do not even know that they are Sad Clowns yet!!  Let’s starting EHing PAX!

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A Little Sally and Lot of Burpees

  • QIC: Decibel
  • Pax: Geico, Gears, Taz, Cable Guy, Dark Helmet, Aquaman, Smuggler, Senator Tressel, Change Order, McGruff, Long Shanks, Chaser, Jekyl, CSPAN, World Wide, Zima
  • Posted In: Uncategorized

Seventeen men stirred from the fartsack to listen to a little music and enjoy a simple stroll around Tega Cay Elementary School.  Great perseverance was shown by all.

Disclaimer: Injured or Dead should not be moved but should be worked around

Warm up run around the parking lot

Imperial Walker x10

Slow Merkin x6

Cherry Picker x11

CDDx10

Windmill x10

Warm up over

 

Run to Virtual Flag

 

Bring Sally Merkin Challenge

Bring Sally Squat Challenge (ended early-too easy)

Bring Sally Dip Challenge

 

Run to Outdoor Theatre

 

1st set-

10 burpees

Backward run to next level

10 burpees

Backward run to next level

10 burpees

Backward run to next level

10 burpees

10 burpees

 

10 CDD

Backward Bear Crawl to next level

10 CDD

Backward Bear Crawl to next level

10 CDD

Backward Bear Crawl to next level

10 CDD

10 CDD

 

10 burpees

Backward run to next level

10 burpees

Backward Bear Crawl to next level

10 burpees

Backward run to next level

10 burpees

10 burpees

 

Run to back steps

Down Steps

Walking Balls to the Wall

 

 

Partner Up

All exercises and running with a rock of your choosing

Partner #1-Run Down Long Stair Case

Partner #2- Overhead Press

Switch

Partner #1-Run Down Long Stair Case

Partner #2- Jack Webb

Switch

Partner #1-Run Down Long Stair Case

Partner #2- Curl

Switch

 

Mosey to short stair Case

Each person do Wheel barrow up case x2

 

X-O’s x20

Windshield Wipers x20

Reverse LBC x25

burpees x10

Jail Break back to COT

 

It was a pleasure to have everyone out for the Black Diamond. It was a new record. As always it was an honor to lead.

Continued prayers for all ailing PAX and ailing family members

Praise for inspiration from F3 Brothers no matter what the age

 

 

 

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Sure, Dont pick up the fat kid

  • QIC: Cornhole
  • When: 01/22/15
  • Pax: Jeckyll, Change Order, White Lighting, Fun House, Gecko, Gears, Decible, Trucker, Stang, Minuteman, Beacon, Senator Tressel, Lugnut, Chicken Hawk, Dark Helmet, Serano and a few more can remember. Sound off in comments if I left you out.
  • Posted In: The Ranch

20 men were excited to get started with todays beatdown. I few were more excited than others and decided it would be a good idea to have a beatdown with a Q. No matter how hard they tried, he would not be denied the opportunity to deliver his merkin laced beatdown.

COP
Side straddle hop, Imperial Walker, Merkins, Mountain Climbers, Windmills

Non Cardio Section
Movements across the field
High knees – Diamond Merkins
Butt Kickers – Wide Arm Merkins
Lunge Walks with increasing merkins
Jack Webs 1-4 to 10-40
Moroccan Night Club
Lunge walsk with increasing Carolina Dry Docks
Merkins 1 and a half style

Much anticipated Cardio Section
Karaoke left – Wide Arm Merkin
Karaoke Right – Release pushups
Side Shuffle Left – Diamond Merkins
Side Shuffle Right – LBC’s
Sprint – Merkins
Sprint – Freddy Mercuries
Sprint across and back

COT

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It felt like 1989…

  • QIC: CSPAN
  • When: 01/21/15
  • Pax: 1-Niner, Airborne, Assassin, Bounty Hunter, Chaser, Destiny, Opie, Pebbles, & Sharknado
  • Posted In: Uncategorized

This was my inaugural Q on the beautiful beaches of the #NormandyF3 Sandbag AO at the Leroy Springs Complex, and while it is located in Fort Mill, it sure felt like an Indian Land workout.

Circle up – High quality disclaimer, Chaser approved and witnessed it.

Warmup x10 SSH, IW, WM…and a couple others

Plank-o-Rama…because this is what old men do prior to throwing around 50 pound bags of sand…CDD, PP, PP, MC, and a bunch of honey mooner…

We started doing this routine of sandbag exercises and I had #PTSD/Flashback and recalled a workout I lead using sandbags at 1st Tank Battalion-USMC in the fall of 1989… a kind of down and back routine with sprinting/jogging as your rest period. (really zero rest periods)

Sand Bag Burps were the crowd pleaser.

Crab walk routine for rest lead to #mumblechatter

The cornerback drill still show that you all believe you still have #meanmeanstride

The close out sandbag toss, with a push up even had Pebbles regretting his 180 pound bag

ABLAB…where Q gagged on his own snot…#takesinusmedspriortoworkout

I’ll be back, and keep me on your Q list…

Read your newsletter, drink plenty of water, and be a better man today then you were yesterday,

AYE!

CSPAN

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The Coop: Intentional workout – no move is a mistake including a front end loader

  • QIC: Santini
  • When: 1/21/15
  • Pax: Package, Solid State, Anchorman, Mr. Clean, Change order, Car Bomb, McGyver, Free Bird, DD, Cable Guy, Decible, Serano, Chicken Hawk, Old Bay, Cornhole, Lugnut, Aqua Man, Spitz, Beacon, Trucker,
  • Posted In: Ring of Fire

21 Pax showed up on the uncommon weather day, above 40 degree morning to greet a front end loader on the pavement at NAFO high school.  While many would argue we could take out the loader directly, all opted to shift their running and let the loader pass by while the “redneck” yelled something unrecognizable at 21 PAX wearing black….. “you might be a redneck if…..”

Santini on Q –

Drop for Mountain climbers, mosey to SSH, mosey to pavement to greet the loaders.  COP with intentional stretches.  (no wasted moves workout)   Focus on the importance of quality not quantity.  Imperial Walkers, mountain climbers, merkins.   Move to Pain Platoon.

Squat sequence with unnamed squat exercise for purposes of church lobby.  Squats on the balls of your feet, rotating right and left legs.  (trust me – they suck).  Moved to Rolling Merkins, back to pain platoon squats, lunges, series of sprints, then jumping merkins, Burpees OYO,

Wrap up with more squats, LBC’s CBL’s, flutters and a sprint back to COT.

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ALCATRAZ CLOSED JAN 24TH

  • QIC: Senator Tressel
  • Posted In: Alcatraz

Alcatraz will be closed on January 24 along with all other Fort Mill/Rock Hill area AO’s.   Head to The Reservation in Indian Land for the Fort Mill area convergence with Dredd and OBT on Q.  Don’t miss it!

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Cross Dressing Q

  • QIC: Jekyll
  • When: 1/20/2015
  • Pax: Lug Nut (Respect), Pusher, Bubba Gump, Pink Slip , Dark helmet, Trucker, Anchor Man, Serrano, Dory, WWL, Cornhole, Spitz, Hasselhoff, Zima, Pig Pen, Boeheim, Cable Guy, Flat Tire, Sen Tressel(Respect), The Firm, Maximus, Aquaman, Cheddar, Gecko, Spiderman
  • Posted In: Golden Corral

Per·cep·tion [ pər sépshən ]: perceiving: the process of using the senses to acquire information about the surrounding environment or situation

What the Q sees:

What the PAX sees:

 

So there was this guy- liked to work out with his buddies.  Had worn all shoe tread down to the foot. #fredflintstone.  He gets a little loot from ol’ st. nick- not much mind you- the majority goes to M and 2.0, 2.1, 2.2. He goes shopping.  Online.  Gets a deal.  SOME would say…errr… Some DID say they look like women’s shoes.  #kicker- they hurt.  Way to go.  #SMDH

Big numbers AGAIN for GC.  This is #problematic in a fantastic way.  See: Freed to Lead  #mumblechatter aplenty last night on the twitter machine.  Triple Claps to @Flattire.  He chirped, he posted.  #onions

Disclaimer- something about a large cinderblock over your head (at your own risk, of course) and off we went.

COP

SSH, IW, Squatjacks, Runner Stretch, MC, SSH, few others

Mosey behind #hairypeeter for circle of coupons- 4 to be exact.  Pax will chop(football style) and pass the block: pick it up, put it down w/ twist. “Put that package away,” 12 cycles  #whatdoesbrowndoforyou  UPS- anyone? Buehler?

Bring circle in a bit tighter.  rinse/repeat. Pass the rock . up-downs throughout(football style)  6 cycles

You had to be there.. try posting…

Grab the Cinderblock Coupons and mosey to hill #lurker

Squads of 4 teams to the bottom.  First man backward run up lurker, forward run down.  At top- 1 cinderblock burpee.  Some had the honor of 5.  While runners are gone- teams complete LBCs, Merkins, Lunges

Rinse/Repeat with changes:

First man backward run up lurker, forward run down.  At top- 5 bombjacks.    While runners are gone- teams complete over/unders with coupon.  Also side to side #cavemanmedicineball

Jailbreak AYG back to VT for COT passing the blocks along the way

Naked Man Moleskin

Perception was not the theme this morning but it organically came after further thought.  Things may not be as they seem.  You may perceive that you are the only one particularly when you look around COT.  I assure you brother(s), we are all wrapped in our own successes and struggles.  If you dig in, you’ll find it.

For me- Boeheim, Anchor Man, Pusher, Deacon, Aquaman, Santini- the bench is deep…or should I say couch. #mentor  Point is- we all have our troubles at various points and at various levels.  Recognizing you aren’t alone breeds confidence/strength.  Now go text your buddy, grab a coffee and be that guy.

L&R

Jekyll

 

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Block Party Back Blast-F3 Poker

  • QIC: Pebbles
  • When: 01/20/2015
  • Pax: Pebbles,1-9er, CSPAN, MacGyver, Chaser, Twister, Backdraft, FNG-Full count, Greenwave, Airborne, ESSO, Old Bay
  • Posted In: Block Party, Laces In, Laces Out

Warm Up

Mosey to field

25 SSH

20 Squats

20 Imperial Walkers

15 Pushups

The Thang

F3 Poker

(YHC supplied a humble pack 52)

Each suit corresponded to a workout-

Hearts-Burpees

Spades-Squats

Clubs- Pushups

Diamonds-LBCs

The Q drew the card (or cards) from the top of the deck and PAX completed the exercise (based on the suit) for reps based on the number of the card (face cards were 15 and Aces were 20)

Following the exercise(s), PAX ran to the top of the the hill. The first PAX to the top was awarded the Card(s). Best five card hand wins.  If you reach more than five total cards, discard the unwanted ones as you go.

Cards were drawn in sets of 1, 2, 3, and 5.

Go until the deck is done

I started to get some “nice Q”‘ from some of the newer guys at the 5:56 mark….their watch must have been fast….

Mosey to the pull up bars and break into groups of four-

100 aggregate (as a group) pull-ups, every time you come off the bar you owe 10 bomb jacks.

COT

Moleskin

  • Backdraft gave an outstanding effort on his final day in the gloom for a while…he will be going under the knife at 3pm today and will be on the IR for 3 months.  We wish him the best and a speedy recovery.
  • Welcome FNG Full Count

 

 

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BB The Tomahawk 1/19/15

  • QIC: Sharknado
  • Pax: Bounty Hunter, ringer, opie, pebbles, Heisman, one niner.
  • Posted In: Uncategorized

7 Tribesman took a tour of the tomahawk this Morning.

The PAX: Opie, Pebbles, Ringer, Heisman, Bounty Hunter, one Niner, sharknado.

The Thang:

A light Mosey around the tomahawk for a light warm up.

Circle Up:

50-Side straddle Hops

25-Imperial walkers

50-Merkins

50-Squats

Mosey to Benches for 3 sets of 25 Dips/Derkins.

Lunge walk (while discussion of the IL t-shirt took over)

Broad jump across concrete Pad reverse lunge walk back- rinse and repeat

introduction of new Oblique Move (yet to be Named)

Mosey to wall- sit while holding rifle above head and out in front.

4 sets Balls to the Wall- each of pax giving 10 count

Mosey to Bunker Hill

Up and over 5 times- at top: 10 each- Burpies, Merkins, Dips, dry docks, sit ups.

mosey to parking lot for ab lab. (machine guns, rosalita, sit ups, protractor)

COT announcements T shirt finalized, Convergence 1/24

Prayers: sick kids, travel, and headache for opie.

 

 

 

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